CHEST WEIGHT 
EXERCISES 




NARRAGAflfSBTT MACHINE CO. 

GYMNASIUM OUTFITTERS, 

Providence, R. U U. S. A. 



2 



CHEST WEIGHT 
EXERCISES 



From the 

Department of Hygiene 

of the 

College of the City of New York 



ILLUSTRATED 



Price 25* Cents 



PUBLISHED BY 

NARRAGANSETT MACHINE COMPANY, 

Providence, R. I„ U, S, A. 



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COPYRIGHT 

NARRAGANSETT MACHINE CO. 
1914 



■4CT 30 1914 



C. A. HACOSON, INC.. TAUNTON, MASS 

©CI.A386896 



FOREWORD 

GOOD health is one of the most impor- 
tant things in this world. This is true 
because the best success of. every human enter- 
prise depends upon the good health — the physi- 
ological efficiency-with which that enterprise is 
supported. 

Physical exercise is one of our most impor- 
tant health habits. No plan of personal health 
control can succeed unless it makes provision 
for adequate exercise. But it must not be for- 
gotten that the quality of health depends on 
other factors in addition to exercise. 

"The well-planned policy of personal health 
control teaches men to eat properly, to drink 
properly, to breathe properly, to take proper 
care of the excretions and wastes, to exercise 
wisely, to rest wisely, to keep reasonably clean 
with reference to disease-breeding organisms 
and to correct their physical defects. Such 
governing principles lead to and conserve 
human health. Failure to respect any one of 
these principles will Jeopardize the success of 
the others. No rational scheme should rely 
upon exercise alone- for health, nor upon any 
other one procedure or habit. One must respect 
all of these several requisites in order to work 
under a wise policy of personal health control. 
The man who regulates his habits of eating 
and takes no exercise cannot expect health. 
The man who exercises properly and eats 
wisely will fail to secure health if his habits of 
sleep are bad. On the other hand, a reasonable 
observance of these several simple hygienic 
laws cannot fail to secure and conserve health 
for the average individual. 

"Such an individual will be possessed of 
millions of active, healthy cellular structures 
working for his protection, constructing for 
him a defensive armamentarium, and ready on 
demand to respond with a supreme reaction 
against the invasion of disease."* 

*Storey, Proceedings, ot Section V, International Congress 

on Tuberculosis, Washington, D. C, 1908. 

3 



NARRAGANSETT MACHINE CO. 

ILLUSTRATED EXERCISES ON THE 

CHEST WEIGHTS 



GENERAL DIRECTIONS 

This series of movements and the accom- 
panying illustrations are presented for graphic 
description of various exercises with the Chest 
Weights. The series contains enough move- 
ments to make up several complete drills. It 
also suggests many combinations for addi- 
tional drills. The illustrations are descriptive 
not only of exercises on the chest weights but 
also of exercises with dumb-bells or of exer- 
cises with no apparatus at all. 

In assigning chest weight work to weak 
beginners the milder exercises should be selected 
and the lighter weights used. The rhythm of 
movement should be slow and the number of 
movements limited. With stronger individuals 
the amount of exercise may be increased. 

POSITION 

The heels should be about a foot apart; toes 
directly forward; feet parallel; arms in side 
hang; chest up and chin drawn down and back. 
(See figure 1). 

EXECUTION 

Continue each movement for four, eight or 
sixteen or more counts. Make the count at 
the end of each movement. The rhythm should 
be from one to two movements a second. A 
slower rhythm is often desirable and should 
be adopted whenever the exercise increases 
abnormally the heart or breathing rate. Unless 
otherwise specified the arm movements should 
be made without bend at the elbow. 



PROVIDENCE, R. I., U. S. A. 



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FIGURE 1 

Facing Machine Arms in Side Hang 



GROUP 1 

Position — Face machine, feet parallel and 
about twelve inches apart, toes direct forward, 
arms at sides, thumbs against thighs, chest up, 
chin drawn back and down, using chest pulleys. 



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FIGURE 2 
Arms in Front Horizontal 

EXERCISE 1 
Position as in Figure 1 

1. Arms from position to front horizontal. 

(Fig. 2.) 

2. Return to position. 
Repeat. 

Count at the end of each movement, thus: 
'one", "two", "three", "four" and so on. 



PROVIDENCE. R. I., U. S. A. 




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FIGURE 3 

Arms in Side Horizontal 

EXERCISE 2 

Position as in Fig. 1 

Arms from position to front horizontal, 

(Fig. 2). 
Arms to side horizontal, (Fig. 3). 
Return to front horizontal. 
Return to position. 
Repeat. 



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FIGURE 4 

Arms in Vertical 



EXERCISE 3 
Position as in Figure 1 

1. Arms from position through front hori- 

zontal to vertical, (Fig. 4). 

2. Return to position. 
Repeat. 



PROVIDENCE, R. I., U. S. A. 



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FIGURE 5 

Composite of Figs. 2, 3 and 4. 

EXERCISE 4 
Position as in Figure 1. 

1. Arms from position to front hor'l. 

2. Arms to side horizontal. (Fig. 3). 

3. Arms to front horizontal. 

4. Arms to vertical. (Fig. 4). 

5. ' Return to front horizontal. 

6. Arms to side horizontal. 

7. Arms to front horizontal. 

8. Arms to position. Repeat. 



(Fig. 2). 



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FIGURE 6 
Right Arm in Vertical, Left in Side Hang 

EXERCISE 5 
Position as in Figure 1 

Right arm from position to vertical 
(Fig. 6). 

Alternate left to vertical and right to posi- 
tion (on same count). 

Repeat. 



10 



PROVIDENCE, R. !., U. S. A. 





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FIGURE 7 

Arms Flexed from Front Horizontal to Shoulders 

EXERCISE 6 
Position as in Figure 1 

1. Arms from position to front horizontal, 

2. Flex to shoulders (Fig. 7). 
3'. Extend to front horizontal. 
4. Arms to position. 

Repeat. 

ll 



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FIGURE 8 

Arms in Right Horizontal 

EXERCISE 7 
Position as in Figure 1 
Arms from position to front horizontal. 
To right side horizontal, (Fig. 8), Left arm 

"flexed" across Chest. 
Return to front horizontal. 
To position. Repeat. 

EXERCISE 8 

Repeat No. 7, arms to left side horizontal. 

EXERCISE 9 

Alternate Exercises No. 7 and No. 8. 

12 



PROVIDENCE, R. I., U. S. A. 




FIGURED 

Arms in Right Side Horizontal, Quarter Turn of Trunk 

EXERCISE 10 
Position as in Figure 1 

1. Arms from position to front horizontal. 

2. To arms in "right side horizontal" with 

quarter turn of trunk. 

3. Return to front horizontal. 

4. Return to position. Repeat. 

EXERCISE 11 

Same as Exercise No. 10 with quarter turn of 
trunk to left, arms in left "side horizontal". 
13 



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FIGURE lO 
Trunk Bend Forward and Hands Between Ankles 

EXERCISE 12 
Position as in Figure 1 

1. Arms from position to front horizontal. 

2. Trunk bend forward with forward and down- 

ward sweep, hands between ankles, 
(Fig. 10). 

3. Straighten trunk, arms in "side horizontal". 

4. Return to position, "or arms in side hang". 
Repeat. 

14 



PROVIDENCE. R. I., U. S. A. 

EXERCISE 13 
Position as in Figure 1 

1. Arms from position to vertical. 

2. Body bend forward bring hands between 

ankles, (Fig. 10). 

3. Straighten body, arms to vertical. 

4. Return to position. 
Repeat. 

EXERCISE 14 
Position as in Figure 1 

1. From position bring hands between ankles, 

(See Fig. 10). 

2. Through front horizontal, (Fig. 2), to side 

horizontal, (Fig. 3). 

3. Return through front horizontal to ankles. 

4. Repeat. 

EXERCISE 15 
Position as in Figure 1 

1. From position bring hands between ankles. 

2. Through front horizontal to right "side hori- 

zontal" with quarter turn of trunk to 
right, (Fig. 9). 

3. Return through front horizontal bring hands 

between ankles. 

4. Same as 2. 
Repeat. 

EXERCISE 16 

Same as Exercise No. 15 with turn to the left. 



15 



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FIGURE 11 
Body Bend Forward with Hands Outside of Right Ankle 

EXERCISE 17 
Position as in Figure 1 

Exercises 12, 13, 14, 15 and 16 may be varied 
by bringing the hands outside the right ankle 
as in Fig. 11. 

EXERCISE 18 
Movements in Exercise 17 above may be 
varied by bringing the hands outside the left 
ankle, and then by alternating. 
16 



PROVIDENCE, R. I., U. S. A. 








FIGURE 12 

Lunge to Right, Hands to Floor. 

EXERCISE 19 

Position as in Figure 1 

1. Arms from position to vertical. 

2. Lunge to right with hands to floor beyond 

right foot. (See Fig. 12). 

3. Return arms to vertical. 
4.' And to position. 

EXERCISE 20 
This exercise may be varied by lunging to 
the left side, and also by alternating first to 
the right and then to the left. 
17 



NARRAGANSETT MACHINE CO. 







FIGURE 13 

Lunge to Right Side, Arms in Side Horizontal. 

EXERCISE 21 
Position as in Figure 1 

1. Arms from position to front horizontal. 

2. Lunge right side with arms in side horizon- 

tal. (See Fig. 13). 

3. Return to front horizontal. 

4. And to position. 

EXERCISE 22 

The last exercise may be varied by lunging 
to the left and also by alternating the lunges. 
18 



PROVIDENCE, R. I., U. S. A. 




FIGURE 14 

Lunge to Right Side, Arms to Vertical. 

EXERCISE 23 
Position as in Figure 1 

1. From position bring arms to vertical, 

lunging to the right side. (See Fig. 14). 

2. Return to position. 
Repeat. 

EXERCISE 24 

Exercise 23 may be varied with lunges to 
the left and with alternation. 
19 



NARRAGANSETT MACHINE CO. 

EXERCISE 25 
Position as in Figure 1 

1. From position hands to ankles. (Fig. 10). 

2. Lunge to right side bringing arms to verti- 

cal. (Fig. 14). 

3. Return, bringing hands to ankles. 
Repeat. 

EXERCISE 26 

Exercise 25 may be varied with lunges to 
the left and with alternation. 



20 



PROVIDENCE. R. 



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FIGURE 15 

Lunge to the Right with One-Quarter Turn of the Body 
to the Right, Arms in Right Side Horizontal. 

EXERCISE 27 
Position as in Figure 1 

1. From position bring arms to extreme "right 

side horizontal" lunging to the right with 
one-quarter turn of the body to the right. 
(See Fig. 15). 

2. Return. 
Repeat. 

21 



NARRAGANSETT MACHINE CO. 

EXERCISE 28 

Repeat Ex. 27 on the left. 

EXERCISE 29 

Variations in 27 and 28 may be secured by 
introducing other postions of the arms "between 
lunges. 



PROVIDENCE, R. I., U. S. A. 



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FIGURE 16 

Right side to machine, 

GROUP II 

Position — right side to machine, (Fig. 16), 
using chest pulleys. 



23 



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FIGURE 17 

Arms in "Right Side Horizontal." Right Side to Machine. 

EXERCISE 30 
Position as in Figure 16 

1. From position to right side horizontal. 

(See Fig. 17). 

2. Return to position. 



24 



PROVIDENCE. R. I., U. S. A. 



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FIGURE 18 

Arms in Front Horizontal. 



EXERCISE 31 
Position as in Figure 16 
1. From position to right side horizontal. 
2.. To front horizontal. (See Fig. 18). 

3. Right side horizontal. 

4. Position. 



25 



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FIGURE 19 

Arms in "Left Side Horizontal," Right Side to Machine. 



EXERCISE 32 
Position as in Figure 16 

1. From position to right side horizontal. 

2. Through front horizontal to left side hori- 

zontal. (See Fig. 19). 

3. Front horizontal. 

4. To position. 

26 



PROVIDENCE. R. I., U. S. A. 










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FIGURE 20 

Right Arm Flexed to Shoulder, Right Side to Machine. 

EXERCISE 33 
Position as in Figure 16 

1. Right arm flex from position to shoulder. 

2. Return. (See Fig. 20). 



27 



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FIGURE 21 
Arms in Vertical, Right Side to Machine. 
EXERCISE 34 
Position as in Figure 16 

1. From position through "right side hori- 

zontal" to vertical. 

2. Return. (See Fig. 21). 

EXERCISE 35 

Exercises 30, 31, 32, 33 and 34 may be 
repeated with the left side to the machine. 

28 



PROVIDENCE R. I., U. S. A. 




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FIGURE 22 

Back to the Machine. Arms at Rest in Side Hang. 

GROUP III 

Position — with back to the machine, arms at 
rest in side hang (Fig. 22), using chest in pulleys. 



29 



NARRAGANSETT MACHINE CO. 




FIGURE 23 
Arms in Front Horizontal. 

EXERCISE 36 
Position as in Figure 22 

1. Arms from position to front horizontal 

(See Fig. 23). 

2. Return. 



30 



PROVIDENCE. R. I., U. S. A. 




FIGURE 24 

Arms in Side Horizontal. 

EXERCISE 37 
Position as in Figure 22 

1. Arms from position to front horizontal. 

2. To side horizontal (See Fig. 24). 

3. Front horizontal. 

4. Position. 



31 



NARRAGANSETT MACHINE CO. 







FIGURE 25 

Arms in Vertical. 

EXERCISE 38 
Position as in Figure 22 

1. Arms from position through front hori- 

zontal to vertical. (See Fig. 25). 

2. Return. 



32 



PROVIDENCE. R. I., U. S. A. 



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FIGURE 26 

Alternate Right and Left Arms to Vertical. 



EXERCISE 39 

Position as in Figure 22 

1. Alternate right and left arms to vertical 

passing in front horizontal. 
(See Fig. 26) 



NARRAGANSETT MACHINE CO. 




FIGURE 27 

Arms Flexed to Shoulders. 

EXERCISE 40 
Position as in Figure 22 

1. From position through front horizontals, 

flex to shoulders. (See Fig. 27). 

2. Return. 



34 



PROVIDENCE. R. I., U. S. A. 




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FIGURE 28 

Right side to Machine, Left Pulley 
Rope Behind. 



GROUP IV 

Position — Right side to machine, left pulley 
rope behind(Fig. 28), using chest pulleys. 



35 



NARRAGANSETT MACHINE CO. 







FIGURE 29 

Arms in "Left Side Horizontal." 

EXERCISE 41 

Position as in Figure 28 

1. From position to "left side horizontal' 

(See Fig. 29). (Right elbow bent). 

2. Return. 



36 



PROVIDENCE, R. I.. U.5S. A. 




FIGURE 30 

Arms in Vertical. 

EXERCISE 42 
Position as in Figure 28 

1. From position through left side horizontal 

to vertical. (See Fig. 30). 

2. Return. 



37 



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FIGURE 31 

Arms Flexed to Shoulders. 



EXERCISE 43 
Position as in Figure 28 

1. From position to left side horizontal. 

2. Flex to shoulders. (See Fig. 31). 

3. Return to side horizontal. 

4. To position. 



PROVIDENCE, R. I.. U. S. A. 




FIGURE 32 

Right Arm to Right Side Horizontal. 

EXERCISE 44 
Position as in Figure 28 

1. Right arm from position to right side 

horizontal (See Fig. 32). 

2. Return. 



39 



NARRAGANSETT MACHINE CO. 




FIGURE 33 

Right Arm in Vertical. 

EXERCISE 45 
Position as in Figure 28 

1. Right arm from position through right 

side horizontal to vertical (See Fig. 33). 

2. Return. 



40 



PROVIDENCE, R. I., U. S. A. 




FIGURE 34 

Right Arm in Front Horizontal. 



EXERCISE 46 
Position as in Figure 28 

1. Right arm from position to right side 

horizontal. 

2. To front horizontal. (See Fig. 34). 

3. Return to right side horizontal. 

4. To position. 

Repeat left side to machine. 
41 



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FIGURE 35 

Position, Face Machine, Arms at Rest. 

GROUP V 

Position — Face machine, arms in rest at side 
hang (Fig. 35), using overhead pulleys. 
• Note: This use of the chest weights is well 
suited to slow movements accompanied by deep 
breathing. 

43 



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FIGURE 36 

Arms in Side Horizontal. 

EXERCISE 47 
Position as in Figure 35 

1. Arms from position to side horizontal. 

(See Fig. 36). 

2. Return. 



44 



PROVIDENCE, R. I., U. S. A. 

EXERCISE 48 
Position as in Figure 35 

1. Arms from position to front horizontal. 

2. Return. 

EXERCISE 49 
Position as in Figure 35 

1. Arms through front horizontal to vertical. 

2. Return to position. 

EXERCISE 50 
Position as in Figure 35 

1. Arms through side horizontal to vertical. 

2. Return. 

EXERCISE 51 
Position as in Figure 35 

1. From position bring hands between ankles. 

2. Through front horizontal to vertical. 

3. Return bringing hands between ankles. 

EXERCISE 52 

Same as Exercise 51 through side horizontals 
to vertical and return. 

EXERCISE 53 
Position as in Figure 35 with arms in vertical. 

1. Arms to front horizontal. 

2. Return to vertical. 

EXERCISE 54 
Position as in Figure 35 with arms in vertical. 

1. Arms to side horizontal. 

2. Return to vertical. 

45 



NARRAGANSETT MACHINE CO. 



Apparatus for these Exercises will be 
found on Pages 95 to 112. Terms and 
discounts will be given on application. 

NARRAGANSETT MACHINE CO. 
Providence, R. I., U. S. A. 

GYMNASIUM OUTFITTERS. 



PROVIDENCE, R. I., U. S. A. 




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FIGURE 37 

Face Machine, Arms in Rest at Side Hang. 

GROUP VI 

Position — Face machine, arms in rest at side 
hang (Fig. 37), using floor pulleys. 



47 



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FIGURE 38 

Arms in Front Horizontal. 

EXERCISE 55 
Position as in Figure 37 

1. From position to front horizontal. (See 

Fig. 38). 

2. Return to position. 



48 



PROVIDENCE, R. I., U. S, A. 




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FIGURE 39 

Arms in Side Horizontal. 

EXERCISE 56 
Position as in Figure 37 

1. From position to side horizontals (See 

Fig. 39). 

2. Return to position. 



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FIGURE 40 

Arms in Vertical. 

EXERCISE 57 
Position as in Figure 37 

1. From position through front horizontals 

to vertical (See Fig. 40). 

2. Return to position. 

EXERCISE 58 
Position as in Figure 37 

1. From position through side horizontal to 

vertical. 

2. Return. 

50 



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FIGURE 41 

"Alternate Right and Left Arm to Vertical." 

EXERCISE 59 
Position as in Figure 37 

Alternate right and left arms to vertical, 
passing each other in front horizontal. 
(See Fig. 41). 



51 



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FIGURE 42 

Arms Flexed to Shoulders. 



EXERCISE 60 
Position as in Figure 37 

1. From position through front horizontals, 

flex to shoulders. (Elbows high). (See 
Fig. 42). 

2. Return to position. 

52 



PROVIDENCE, R. I., U. S. A. 




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FIGURE 43 
"From Position, Push Back." 

EXERCISE 61 
Position as in Figure 37 

1. From position push back. (See Fig. 43). 

2. Return to position. 



53 



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FIGURE 44 

Hands Between Ankles. 

EXERCISE 62 
Position as in Figure 37 

1. From position to front horizontal. 

2. Between ankles (See Fig. 44). 

3. To front horizontal. 

4. To position. 
Repeat. 

54 



PROVIDENCE, R. I., U. S. A. 




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FIGURE 45 

Arms in Vertical, on Toes. 

EXERCISE 63 

(Step close to Machine). 
Position as in Figure 37 

Bring hands to shoulders. 

Extend arms to vertical (See Fig. 45). and 

rise on toes. 
Flex to shoulders (Bring heels to floor). 
Return to position. 
Repeat. 

55 



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FIGURE 46 

Arms in Right Side Horizontal. 

EXERCISE 64 
Position as in Figure 37 

1. To "right side horizontal" (see Fig. 46). 

2. Return. 

Repeat to the left. 



56 



PROVIDENCE, R. I.. U. S. A. 



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FIGURE 47 

Arms in Right Side Horizontal; Quarter Turn of 

Body to Right. 

EXERCISE 65 
Position as in Figure 37 

1. To "right side horizontal" (quarter turn of 

body to right). (See Fig. 47). 

2. Return. 

Repeat to the left. 



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FIGURE 48 

Lunge to Right. Arms in Side Horizontal. 

EXERCISE 66 
Position as in Figure 37 

1. Lunge right, arms to side horizontal. 

Fig. 48). 

2. Return. 

EXERCISE 67 
Position as in Figure 37 
Same as Exercise 66 to the left. 
58 



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PROVIDENCE, R. I., U. S. A. 




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FIGURE 49 

Lunge Right Arm in Vertical. 

EXERCISE 68 
Position as in Figure 37 

1. Lunge right, arms to vertical. (See Fig. 49). 

2. Return. 

EXERCISE 69 
Position as in Figure 37 

Same as Exercise 68 to the left. 
59 



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FIGURE 50 

Lunge Right, Hands to Floor Outside Left Foot. 

EXERCISE 70 
Position as in Figure 37 

1. Lunge right, hands to floor outside right foot. 

(See Fig. 50). 

2. Return. 

EXERCISE 71 

Position as in Figure 37 

Same as Exercise 70 to the left. 
60 



PROVIDENCE, R. I.. U. S. A. 




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FIGURE 51 

Lunge Right, Quarter Body Turn to Right, Arms in 
Right Horizontal. 

EXERCISE 72 
Position as in Figure 37 

Lunge right, quarter turn of body to the 
right, arms at "right side horizontal." 
(See Fig. 51). 
. Return. 

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FIGURE 52 

Right Side to Machine. 

GROUP VII 



Position — Right side to machine, (Fig. 52), 
using floor pulleys. 



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FIGURE 53 

Arms to Right Side Horizontal. 



EXERCISE 73 
Position as in Figure 52 

1. Arms to "right side horizontal. 

Fig. 53). 

2. Return. 



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64 



PROVIDENCE. R. I.. U. S. A. 

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FIGURE 54 
Arms in Left Side Horizontal; Right Elbow Slightly Bent 

EXERCISE 74 
Position as in Figure 52 

1. Arms to "left side horizontal." (See Fig. 54). 

2. Return. 



65 



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FIGURE 55 

Arms in Vertical. 

EXERCISE 75 
Position as in Figure 52 

1. Arms through "right side horizontal" to 

vertical. (Fig. 55). 

2. Return. 

EXERCISE 76 
Position as in Figure 52 

1. Arms through left side horizontal to vertical. 

2. Return. 

EXERCISE 77 
Exercises 73, 74, 75 and 76 may be repeated/with 
left side to machine. 

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FIGURE 56 

Back to Machine. 

GROUP VIII 

Position — Back to machine, (Fig. 56), using 
floor pulleys. 



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FIGURE 57 

Arms in Front Horizontal. 

EXERCISE 78 
Position as in Figure 56 

1. Arms to front horizontal. (See Fig. 57). 

2. Return. 



68 



PROVIDENCE. R. I., U. S. A. 




FIGURE 58 

Arms in Side Horizontal. 



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EXERCISE 79 
Position as in Figure 56 

1. Arms to side horizontal. (See Fig. 58). 

2. Return. 



NARRAGANSETT MACHINE CO. 



The Seventy-nine Cuts illustrating these 
Exercises grouped on a Chart, (24 x 36) 
will be sent in a roll for 15 cents to cover 
cost of mailing. 

NARRAGANSETT MACHINE CO. 
Providence, R. I., U. S. A. 

GYMNASIUM OUTFITTERS. 



PROVIDENCE, R. I.. U. S. A. 







FIGURE 59 

Lying on Floor, Feet to Machine 

GROUP IX 

Position — Lying on back, feet close^to ma- 
chine. (Fig. 59) using floor pulleys. 

Note: These movements are used to advan- 
tage with deep breathing exercises. 



71 



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FIGURE 60 

Arms in "Front Horizontal." 

EXERCISE 80 
Position as in Figure 59 

1. Arms to "front horizontal." (See Fig. 60). 

2. Return. 



72 



PROVIDENCE. R. I.. U. S. A. 




FIGURE 61 

Arms in Side Horizontal. 

EXERCISE 81 
Position as in Figure 59 

1. Arms to side horizontal. (See Fig. 61). 
'2. Return. 



73 



NARRAGANSETT MACHINE CO. 




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FIGURE 62 

Arms in Vertical. 

EXERCISE 82 
Position as in Figure 59 

Arms through side horizontal to "vertical.' 

(Fig. 62). 
Return. 

EXERCISE 83 
Position as in Figure 59 
Arms through"front horizontal" to'vertical" 
Return, 

74 



PROVIDENCE, R. I., U. S. A. 




FIGURE 63 

Arms Flexed to Shoulders. 

EXERCISE 84 
Position as in Figure 59 

1. Flex to shoulders. (See Fig. 63). 

2. Return. 



75 



NARRAGANSETT MACHINE CO. 



76 



PROVIDENCE, R. I.. U. S. A. 




FIGURE 64 

Position, Lying on Back, Feet to Machine. Arms 
in "Side Horizontal". 

GROUP X 



Position — Lying on back, feet to machine, 
as in Fig. 59, but farther from the machine. 
(Fig. 64.) 

Note: The following movements are for the 
exercise principally of the abdominal muscles. 



NARRAGANSETT MACHINE CO. 




h> 



FIGURE 65 

Right Knee Flexed. 

EXERCISE 85 
Position as in Figure 64 

1. Flex right knee, bring right heel to buttock. 

(Fig. 65). 

2. Return. 

EXERCISE 86 

Same as Exercise 85 with left leg. 



78 



PROVIDENCE, R. I., U. S. A. 






FIGURE 66 

Both Knees Flexed 

EXERCISE 87 
Position as in Figure 64 

1. Flex both knees, bringing heels to buttocks. 

(Fig. 66). 

2. Return. 



79 



NARRAGANSETT MACHINE CO. 



V 



ill! .. ,,r/i:B 



FIGURE 67 

Heels Raised from Floor. 

EXERCISE 88 
Position as in Figure 64 

1. Raise heels from floor. (See Fig. 67). 

2. Return. 

Keep knees straight, legs close together 
and toes pointed forward. 



PROVIDENCE, R. I., U. S. A. 



S& 






e^^^ 



FIGURE 68 

Right Leg in "Front Horizontal". 

EXERCISE 89 
Position as in Figure 64 

1. Raise right leg to "front horizontal. 

(Fig. 68). 

2. Return. 

EXERCISE 90 

Repeat Exercise 89 with left leg. 

EXERCISE 91 

Exercises 89 and 90 may be alternated. 



81 



NARRAGANSETT MACHINE CO. 



FIGURE 69 

Both Legs in "Front Horizontal." 

EXERCISE 92 
Position as in Figure 64 

1. Raise both legs to "front horizontal. 

(Fig. 69). 

2. Return. 



82 



PROVIDENCE. R. I., U. S. A. 



,«:>' 



FIGURE 70 

Leg Spread from "Front Horizontal. 

EXERCISE 93 
Position as in Figure 64 

1. Raise both legs to "front horizontal' 

(Fig. 69). 

2. Spread. (Fig. 70). 

3. Front horizontal. 

4. Return to position. 

EXERCISE 94 
Position as in Figure 64 

Raise and abduct right leg. 



NARRAGANSETT MACHINE CO. 



FIGURE 71 

Both Legs Raised and Spread (Abducted). 

EXERCISE 95 
Position as in Figure 64 

1. Abduct (spread) both legs. (Fig. 71). 

2. Return. 

EXERCISE 96 

The movements described in Exercises 94, 
and 95 may be performed more easily if the 
legs are brought to the floor at the end of the 
spread. 



84 



PROVIDENCE, R. I., U. S. A. 




FIGURE 72 

Head and Shoulders Raised from Mat. 

EXERCISE 97 
Position as in Figure 64 

Raise head from floor (Fig. 72). 
Return. 



85 



NARRAGANSETT 


MACHINE 


CO. 






"1 






^a 








^^ 






".4g$ 


W - 






: 



FIGURE 73 

Arms in Side Horizontal and Trunk in Sitting Position. 

EXERCISE 98 
Position as in Figure 64 

1. Bring arms to side horizontal and trunk to 

sitting position. (Fig. 73). 

2. Return to position. 



8C 



PROVIDENCE, R. I., U. S. A. 




FIGURE 74 

Arms to Vertical and Trunk in Sitting Position. 



EXERCISE 99 
Position as in Figure 64 

1. Bring arms to vertical and trunk to sitting 

position. (Fig. 74). 

2. Return to position. 



NARRAGANSETT MACHINE CO. 




FIGURE 75 

Body Arched on Floor. 

EXERCISE 100 

Arch body on floor. (Fig. 75). 

Return to position. 

(A hard exercise for the extensor muscles 

of the neck, back, buttocks, thighs and 

legs). 



PROVIDENCE, R. I., U. S. A. 



FIGURE 76 

Lying on Back, Head to Machine. 

GROUP XI 

Position — Lying on back, head to machine. 
(Fig. 76.) 

Note: — These movements may be accom- 
panied by deep breathing exercises. Inhale as 
the arms leave the side position and exhale on 
the return. 



89 



NARRAGANSETT MACHINE CO. 




FIGURE 77 

Arms in 'Front Horizontal. 

EXERCISE 101 
Position as in Figure 76 

1. Arms to front horizontal (Fig. 77). 

2. Return. 



90 



PROVIDENCE. R. I., U. S. A. 




FIGURE 78 

Arms in Side Horizontal. 

EXERCISE 102 
Position as in Figure 76 

1. Arms to "side horizontal." (See Fig. 78). 

2. Return. 



91 



NARRAGANSETT MACHINE CO. 




FIGURE 79 

Arms in 'Vertical. 

EXERCISE 103 
Position as in Figure 76 

1. Arms through side horizontal to "vertical.' 

(Fig. 79). 

2. Return. 

EXERCISE 104 
Position as in Figure 76 

1. Arms through "front horizontal" to "ver- 

tical." (Fig. 79). 

2. Return. 



92 



PROVIDENCE, R. I., U. S. A. 

'PHYSIOLOGICAL EFFECTS OF 
EXERCISE." 

(a) An immediate, transient, local increase 
in the blood supply of the muscle. 

(b) An immediate, transient, local increase 
in the lymphatic and venous drainage of the 
muscle. 

(c) An immediate and transient increase in 
the heart rate, blood pressure, and rate of res- 
piration. 

(d) An immediate and transient increase in 
the superficial circulation. 

(e) A later, more lasting increase in the size, 
strength, and functional endurance of the exer- 
cised muscle. 

(/) A later, more lasting decrease in the 
length of the exercised muscle. 

(g) A later, more lasting increase in the size 
and strength of the tendons, ligaments, sheaths, 
bones, and joints directly associated in exercise. 

(/?) A later, more lasting increase in the size 
and efficiency of the nerve cells in the exercised 
motor centres. 

(i) An improvement and perfection of old 
neuromuscular coordinations. 

(j) The establishment of new neuromuscular 
coordination with the possibility of developing 
new paths for the afferent and efferent nerve 
impulses. 

(k) An increase in the size, strength, func- 
tional endurance, and efficiency of the heart. 

(/) An improvement in the regulation of 
the vasomotor balance. 

(m) An improvement in the blood and lymph 
circulation. 

(n) An increase in the strength, endurance, 
and coordination of the musculature of res- 
piration. 



NARRAGANSETT MACHINE CO. 

(0) An improvement in the depth and 
rhythm of the thoracic and diaphragmatic 
movements governing the ventilation of the 
pulmonary alveoli, and augmenting the speed 
of the general lymphatic and venous circulation. 
(p) An improvement in the operation of the 
heat-regulating mechanisms. 

(q) A perfection of the mutual neuromuscu- 
lar coordinations associating cardiac, circula- 
tory, pulmonary and vasomotor activities. 
(r) An increase in general katabolic activity. 
(s) An increased circulation of the products 
of the chemical activities of all the tissues and 
organs associated directly and indirectly in 
physical exercise. 

(i) A larger hormone effect of these pro- 
ducts (among them carbon dioxide, acid potas- 
sium phosphate, sarcolactic acid, ammonia, 
creatin, and the endogenous purin bases.) 

(u) An increase in the elimination of carbon 
dioxide by the lungs; of water and carbon 
dioxide by the skin; of uric acid and creatin 
by the urine. 

(v) A desire for rest after exercise, and a 
desire for sleep at the end of the day. 

(w) An improved appetite, better digestion, 
more food in the blood for the tissues, a greater 
demand for food by the tissue cells (a benignant 
circle). 

(x) An increase in the anabolic activities of 
all the tissues concerned directly and indirectly 
in exercise, with, therefore, a general structural 
and functional benefit. 

(y) A gain in weight or an increased growth, 
or both, continuing until the metabolic equili- 
brium is re-established. 

(2) A perfection of the physiological effici- 
ency of the whole organism, with consequently. 
(a 1 ) A better development of the powers of 
potential and active immunity. 

Hare's Modern Treatments, Vol. I, Part II, Chapter two 
General Exercises. 

94 



PROVIDENCE, R. I., U. S, A. 

GYMNASTIC APPARATUS 
FOR HOME USE 

On the following pages will be found a selec- 
tion of Gymnastic Apparatus suitable for Home 
Use. As this Apparatus is designed and made 
for gymnasium use, it is substantial, well finished 
and of the best materials. 

Any of this apparatus will be furnished direct 
from the factory. Write for further particulars 
and discounts. 

NARRAGANSETT MACHINE CO. 

PROVIDENCE, R. I., U. S. A. 
Gymnasium Outfitters. 



CHEST WEIGHTS 



The Chest Weights needed for the preceding 
exercises are as follows: 

No. 10 Chest Weights for 

Groups I to IV. 
No. 260 Intercostal Weight 

Groups I to V. 
No. 265 Back and Loin Weight. 

All except No. V. 

All of the exercises may be made on the No. 65, 
No. 269 or the No. 262 Pulley Weights. 



95 



NARRAGANSETT MACHINE CO. 

THE STANDARD CHEST 
WEIGHT 



SPECIFICATION 

Hard Wood Wheels with 

Steel Shaft. 
Self-Lubricating Noiseless 

and Interchangeable 

Bearings. 
Rods Screwed in Brackets. 
Baked Japan Finish. 
Buffers at top of Rods. 
Hollow Swivel Blocks. 
Handles with Swivel 

Joints. 
Felted Weight Holders. 
Under-Lift Weights. 
Grey Braided Cord. 
Selected Oak Woodwork, 

Natural Finish. 



The principal adopted 
in these Chest Weights 
enables us to furnish sub- 
stantial and durable machines at a moderate 
cost. There are more gymnasiums fitted with 
this grade than any other. 




96 



PROVIDENCE, R. I., U. S. A. 



NO. 10 CHEST WEIGHT. 



The most 
popular ma- 
chine. Thou- 
sands are in use 
in gymnasiums, 
and many in 
homes. It has 
the compound 
rope, which al- 
lows twice the 
usual length of 
movement, and 
swivel blocks 
that permit 

movements in eVery direction 

It is noiseless and self lubricating. 
This machine has the under-lift 

weights. See illustration on page 97. 
On these the weight can be changed 

by a touch of the toe, and cannot be 

taken from the machine or get lost. 

No. 10 Chest Weight, Standard. Double set 
of Pulleys, rods, weights, etc. as on page 96 

$16.00 




97 



NARRAGANSETT MACHINE CO. 



DUPLEX CHEST WEIGHT. 





pulleys, rods, 
page 96 



The ingen- 
ious use of 
both ends of 
the rope, first 
introd uced 
r\ by us, enables 

^f us to furnish 

several com- 
prehensive and prac- 
tical Chest Weights. 
The most desirable 
forms are listed on this 
and the following 
pages; but usually any 
desirable combination 
of two or three 
machines can be made. 

INTERCOSTAL CHEST 
WEIGHT 



No. 260 Duplex Inter- 
costal Chest Weight, 
Standard Double set 
weights, etc., as specified on 

$26.00 



PROVIDENCE. R. I , U. S. A. 

BACK AND LOIN CHEST WEIGHT 

One of the most valuable pieces of 
apparatus in the gymnasium and the best 
adapted for Home use. The machine 
used for all of the lie-down exercises. 
Combined with the No. 260 Intercostal, 
it is a complete Home Gymnasium. 

BACK AND LOIN CHEST WEIGHT 
No. 265 Duplex Back and Loin Chest 
Weight, Standard. Double set of pulleys, 
weights, etc., as specified on page 96, $26.00 

INTERCOSTAL AND BACK AND LOIN 



Combination Pulley 
Weight 

On this machine a com- 
bination of Nos. 260 and 
265, all the Chest Weight 
Exercises shown on the 
preceeding pages can be 
made. 

No. 262 Combination 
Intercostal and Back 
and Loin Weight, 
Standard. Double 
set of Pulleys, 
weights, etc. as speci- 
fied on page 96 $30.00 




99 



No. 265 



NARRAGANSETT MACHINE CO. 



SARGENT COMBINATION 
PULLEY WEIGHT. 

This Pulley Weight was designed by Dr. 
D. A. Sargent, to provide the desirable features 
of the gymnasium machines, in compact form, 
for home use. It comprises a chest weight 
with back board, inter- 
costal or chest expan- 
der and developer 
pulleys, and a rowing 
weight with sliding 
seat. 

No. 65 Pulley Weight, 
Standard; with chest 
intercostal, back and 
loin and rowing pul- 
leys, folding row-slide 
etc. $60.00 




100 



PROVIDENCE, R. I.. U. S. A. 



TRIPLEX 

UNDER-LIFT 

CHEST 

WEIGHT 

Patented March 4, 1903. 

The Triplex 
Chest Weight is de- 
signed to economize 
room. It adds a 
third handle, or 
combines the inter- 
costal, chest and 
back-and-loin pul- 
leys in one machine 
without any ad- 
justment of ropes, 
catches, etc., to 
change from one to 
the other. The re- 
sult is obtained in 
the Triplex with 
less pulleys, and 
consequent smooth- 
er action, than in 
any other machine.. 

TRIPLEX CHEST 
WEIGHT 

No. 269 "Stand- 
ard," double set pul- 
leys, rods, weights etc., 
as specified on page 96 

$36.00 

The Triplex re- 
quires a height of 
ten feet from the 
floor to over the top 
pulley to admit of 
the intercostal 
handles being car- 
ried to the floor, a 
less height than is 
possible with any 
other principle. 




101 



NARRAGANSETT MACHINE CO. 

ATTACHMENTS 

for the handles of any Chest Weights; thus 
converting them into Neck Machines, high, 
low and side machines, etc. 




1503 



1502 



No. 1503 Head Gear. A webbing head- strap, 

attaches to the handle of a chest weight, $ .50 

No. 1502 Head Gear.. Two white webbing head 

straps and a cross bar. The straps are washable, 1 .50 



No. 230-3 Shoe. Toe and 
heel attached, $2.50 



230-3 



No. 230-4 Foot Strap, $ 



-i 



■■?* 



230-7 



No. 230-7 Shoe. Central 
attachment, $2.50 



102 



PROVIDENCE, R. 



ROWING CHEST WEIGHT. 



For class work in gymna- 
siums and for home use, a 
machine that will give a wide 
range of exercise is needed. 
We have designed the No. 60 
Chest Weight for these pur- 
poses. It is a strong, durable 
machine, built for gymnasium 
practice, but equally well 
adapted for home use. 

The seat, although desir- 
able, is not a necessity, and the 
back-board will be provided 
without it if desired. The seat 
is shown, dropped in the upper 
right hand illustration and 
raised in the preceding page. 
It is dropped by pressing a 
lever back of the board, and 
latches automatically on being 
raised. 





•No. 60 Chest Weight, Stand- 
ard, with chest, back and loin 
and rowing pulleys, back 
board, row-slide and seat. 

$45.00 

No. 61 Chest Weight, Stand- 
ard, with back-board and row- 
slide and no seat, $40.00 

No. 60-1 Row-Slide only, with 
seat, 24.00 

No. 61-2 Row-Slide only, no 
seat, 20.00 




103 



NARRAGANSETT MACHINE CO. 




HYDRAULIC ROWING MACHINES. 
In this machine a liquid resistance to rotation 
offers the closest approximation to actual row- 
ing yet obtained. The oar turns to allow 
feathering and is balanced by the bowl. 

No. 335 Hydraulic Rowing Machine, one oar with 
sliding seat, $56.00 

No. 336 Hydraulic Rowing Machine, two oars with 
one sliding seat, $100.00 




STANDARD MATS 
The "Standard" Felt Mats are made of two 
layers of one-inch hair felt, best grade, covered 
with No. 6 Soft White Duck, with the top side 
reinforced by burlap. 

No. 981 "Standard" Mats, 2 inches, 3x5 feet, $9.00 
No. 982 "Standard" Mats, 2 inches, 5x 5 feet, 15.00 
No. 983 "Standard" Mats, 2 inches, 5x7 feet, 21.00 
No. 984 "Standard" Mats. 2 inches, 5x10 feet, 30.00 
104 



PROVIDENCE, R I., U. S. A. 



V? 





"STANDARD" MODEL 
This model represents the latest development 

in clubs, i. e., a low weighted, slow swinging 
club, 

V* Lb. Clubs, per pair, $0.45 

% A Lb. Clubs, per pair, .45 

1 Lb. Clubs, per pair, .50 
1J/2 Lb. Clubs, per pair, .55 

2 Lb. Clubs, per pair, .60 



No. 1001 

No. 1002 

No. 1003 

No. 1005 

No. 1007 




ANDERSON MODEL. 

A popular club for class work and exhibi- 
tions. Made of white wood to secure bulk 
and lightness. 

The Men's Model weighs about twenty-four 
ounces and the Ladies' Model fourteen ounces. 



No. 1051 Men's Model, ebonized, 
No. 1052 Men's Model, natural finish, 
No. 1053 Ladies' Model, ebonized 
No. 1054 Ladies' Model, natural finish, 
105 



$1.50 
1.00 
1.25 

.80 



NARRAGANSETT MACHINE CO. 




No. 1076 No. 1077 No. 1079 No. 1078 No. 1076 

EXHIBITION MODEL. 

These clubs are a good form for fancy swinging, 
and are well adapted for prizes or presentations. 
No. 1076 Exhibition Model, plain, $2.60 

No. 1077 Exhibition Model, ornamented, 6.00 

No. 1078 Exhibition Model, ornamented, 7.00 

No. 1079 Exhibition Model, ornamented, 8.00 

All ebonized, (black) finish. 




CHAUTAUQUA MODEL. 

This is a hollow light club, nine to ten ounces, 
with the weight low, making it swing slowly. 
All ebonized (black) finish. 

The oval base does not catch on clothing, and 
is a decided novelty in appearance. This club 
is a favorite for fancy swinging, and may be 
ornamented same as No. 1076, at the same 
advance in prices. 

No. 1073 Flat Base, per pair, $2.00 

No. 1074 Oval Base, per pair, 2.00 

106 



PROVIDENCE. R. I., U. S. A. 



"STANDARD" MODEL DUMB BELLS 

The "Standard" Dumb Bells have been carefully 

designed to meet the requirements of gymnasium exercise. 

No. 1102 Weight V 2 pound, per pair, $0.40 

No. 1103 Weight % pound, per pair, .45 



i. 1104 


Weight 1 


pound, per pair, 


.50 


i. 1106 


Weight 13 


4 pounds, per pair, 


.55 


i. 1108 


Weight 2 


pounds, per pair, 


.65 




WOOD HANDLE IRON DUMB BELLS. 

A popular style of bell on account of the wood handles 
which do not chill or soil the hands, and the compact 
weight which gives an 'energetic action possessed by no 
other bells. 

The three-quarter pound bell (see illustration) was 
especially designed for school use. It is a light, snappy 
bell, much liked by little ones. 
No. 1170 Weight M pounds, per pair, 
No. 1172 Weight 2 pounds, per pair, 
No. 1173 Weight 3 pounds, per pair, 
No. 1174 Weight 4 pounds, per pair, 



$0.60 

.80 

1.00 

1.20 



<*?S§gSSS&i> 



e**>os*&®## q@ ®=0 Co eoe=oc*j 



•o 



IRON DUMB BELLS 
Plain cast iron dumb-bells, finely japanned, correct forms. 
No. 1151 Iron Dumb-Bells, 1 pound, cast hollow, 

per pair, • $0.24 

Iron Dumb-Bells, 2 pounds and upwards, per pound, .08 
107 



NARRAGANSETT MACHINE CO. 




ADJUSTABLE BAR-BELL 
The "Standard" Adjustable Bar-Bell consists 
of a bar provided with adjustable flanges having 
latches and end nuts. The adjustable flanges 
are set for any weight, by dropping the latch into 
holes in the bar. 
No. 1268 Adjustable Bar-Bell, weight 120 

pounds, $16.00 



JAPANNED IRON WANDS. 
No. 1230 3 feet x y 2 inch. Weight 2 pounds, 
No. 1231 4 feet x % inch. Weight 4 pounds, 
No. 1232 4}/2 feetx % inch. Weight 7 pounds, 

MAPLE WANDS. 
No. 1211 3 feet x 5 /& inches, per dozen, 
No. 1211 3 3 /2 feetx % inches, per dozen, 
No. 1203 4 feet x 1 inch, per dozen, 
No. 1202 4J^ feetxl inch, per dozen, 
No. 1206 3 feet x 1 }4 inches, per dozen, 



$0.35 
.44 
.64 



$1.00 
1.60 
1.60 
1.60 
1.60 






I;'" ' 




MEDICINE BALLS 

A strong leather cover 
laced over a light sewed 
cover, as shown in illustra- 
tion. Wears well. 
Size given is circumference. 

No. 1736 30 inch, $4.50 
No. 1737 36 inch, 6.00 

No. 1738 42 inch, 7.50 

No. 1739 48 inch, 9.00 

No. 1730-1 Medicine 

Ball Rack, 1.50 

No. 1730-2 Medicine 

Ball Rack, mounted, 2.00 



PROVIDENCE. R. I., U. S. A. 




DOORWAY HORIZONTAL BAR. 

A desirable piece of apparatus for every 
home. Its presence tempts its use and its use 
helps to keep the spines of school children 
straight and keep them erect. 

It may be placed across any door or passage 
way and is adjustable six inches at a time for 
two feet. 

The bar is hickory and the slides oak, all 
well finished. 

This bar is also well adapted for holding a 
child's swing. 



No. 399 Doorway Bar, 



$3.00 



109 



NARRAGANSETT MACHINE CO. 

SWEDISH 
HOME OR OFFICE APPARATUS. 



The outfit shown on the opposite page is 
patterned after those made in Sweden for Home 
and Office use. It comprises adjustable Stall 
Bars, Boom with padded back rest and Bench. 
The posts are oak; stall bars, maple; boom, 
pine; and bench, white wood. 

The posts are 7 ft. 10 in. high, and the width 
over all, 3 ft. 3 in. on the regular size. Other 
sizes made to order at full list price. 

For Medical Gymnasts, Masseurs and all 
practicing Swedish Medical Gymnastics, it is a 
complete outfit at a low price. 

It is easily set up and can be arranged to be 
taken entirely down by loosening four hand 
screws. 

It can also be made to stand independent of 
the doorway by making the posts to reach from 
floor to ceiling. 

The "Extra" style 919-1 has posts of quar- 
tered oak and a leather covered padded bench. 



No. 919 Swedish Outfit, $25.00 

No. 919-1. Swedish Outfit, Quartered Oak, 35.00 



PROVIDENCE, R I.. U. S. A. 




NARRAGANSETT MACHINE CO. 

STRIKING BAG DRUMS. 

These drums are built up solid with maple face and 
heavy backing, offering a smooth solid surface to the 
bag. They have bent oak rims and detachable swivels. 




No. 894S Brack- 
eted Drums. The 
simplest form for a 
vertical wall$20. 00 



No. 890S Adjus- 
table Bracket 
Drum. Geared ad- 
justing screw with 
ball bearing adjusts 
18 inches iron work 
finished in baked 
japan. $35.00 




■■sys 




; '-*W m ' 



No. 893S Pipe Sus- 
pension Drum as 
used under a gallery 
3 inch to 5 feet. 

$20.00 

STRIKING 
BAG 

A bag for severe 
general use. 
No. 97 X Striking 
Bag, each, $5.00 
No. 7 AS Rubber 
Bladder, each, 

$1.50 



112 



